Bepositive's progress journal

Hi,As I said, I have changed my workout totally. I have taken it veryseriously. I want to achieve results now. I have noted down whateverI did whatever I ate. I am posting it here as my journal.

My height - 5'7Weight - 68 kg

I have not measured my other specifications recently. But as far as Iremember, my biceps are 10.5 without flexing and 12.75 after flexing.Sorry but I remmeber only this much. As soon as I will measure itagain, I will post.

6:30 1 cup milk with 2 tsp of Body grow11:00 Meal with curd, and 3 wheatbreads (Roti or Chapati)1:30 Meal with wheatbreads, cereals, coliflower and potato6:00 Cup of milk with 1.25 tsp of body grow7:15 1 bowl peanuts along with a sweet made of jaggery9:30 Dinner incl. Dosa(a dish of rice) Sambar (cereals) and a Large amount of Rice.

9:00 Cup of milk with 2 tsp of Body Grow10:30 Misal (a spicy and tasty snack made from cereals and other material)1:00 Meal incl Rotis and vegeable made from brinjals, tomatoes, potatoes, and onion4:00 Sweet made from peanuts, seasome seeds and jaggery8:00 Some Peanuts 9:30 Meal with wheatbreads, lots of vegetables and some rice

6:30 Cup of milk with 2 tsp of Body Grow12:30 Meal with Rotis vegetables, and a lot of curd.4:05 Some peanuts and sweets made with seasome and jaggery6:30 - 7:30 Workout7:45 Cup of milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder and 2eggs9:30 Meal with wheatbreads,rice and cereals

31/01/04 SatRest

6:30 Cup of milk with 2 tsp of Body Grow9:30 A Cake (plain)12:30 Meal 3:10 One plate Khichadi (a snack made from tapioca)5:40 Another plate of Khichadi7:45 Cup of milk with 1.5 tsp of Body Grow and 1.5 tsp of Almond powder10:00 Meal with Rotis, vegetables and rice.

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Hi,I got many suggestions that my diet was not right. So I am ready to replace some items. But practically, it is not possible to eat all the things suggested. So just tell me what should I avoid and what should I eat more. Which dishes are good and which are bad. Please.

is it possible to break down your food into protein and carb content? I have a feeling your protein intake is going to add up to be pretty low. Like eating eggs is good, but one egg has 3 or 4 g protein, so you need to eat several at a time , at least 6.

try to eat lots of eggs, banana's, nuts (almonds especially),tofu, Cheese (low fat), Milk (low fat), if u can fish.and DO NOT eat anything with ghee or lots of oil.try to keep those to an absolute minimum if u can cut them out all together.

Hi,Hey what are u sayin men?? One egg has 12.5g protein as far as my knowledge is concerned. YA I will cut down all ghee. I think I should eat more curd and more milk. Cheese is a good option. I will include that more too. I can also eat fish once a week although I have left eating nonveg. I can go upto anything to have results. Thanks for replying. Here is my last 2 days of workout.Note:Please tell me whether my workout schedule is right or neds modification.

Hi,Really ? Am I still overtraining? OH no. Then I am in a confusion. Now you only can tell me what to do. Hey please dont toss me within those pre-posted routines. I have seen them all. You please modify my routine which I post regularly. Modify in sets, in reps, in exercises. Please.

6:30 Oats meal with 2 tsp of BodyGrow 11:00 a dish of noodles1:20 Lunch5:00 A potato6:00 - 7:00 Workout7:15 Cup of milk with 1.5 tsps of BodyGrow & Almond powder & a cheese cube9:45 Dinner, with Bhakris (made from flous of rice and other grains) and brinjal veg.

04/02/04 Wed Rest

6:30 Cup of milk with 2tsp of BodyGrow along with oats, and a cheese cube11:00 4 Idlis (made from wheat flour)3:30 A veg. burger5:00 Three eggs and a cup of milk with 1.5 tsps of BodyGrow & Almond powder6:15 A Banana7:15 Bhel (A light snack)9:00 A potato10:00 Dinner incl. lots of vegeable. (Ladyfinger)

morning: break it into two: I don't know what bodygrow is, but have your oat meal separate, and then either have a nut/seed shake (details in my answer in the nutrition section) or something similar.

Then the breaks like from 6.30 to 11.00 are way too long mate. You need to get something in between them. If you can't eat at work, try to get perhaps a protein bar with you? Try the peanut butter protein bar recipe in the recipes section. Or take a bag of mixed nuts with you and snack with that.

Same thing goes for the period between your lunch and your 4pm meal. Get something in you there as well.

Post workout meal should be your most important single meal. If you have protein supplement, remember your post-workout shake. And then a good meal of protein and good carm sources soon afterwards.

Your routine is another thing which could use some improvement, but thats up to you mate. Have you had a look at FrankieNY's basic mass building routine? I think thats the best one to follow when you are looking to pack on some quality mass.

bro theres nuthin diff to u then ne 1 else, so that why i suggested the pre-made routines cos alot of ppl have used them n made good gains, their exercise selection is excellend and as is their rep scheme. plus u shuld stick to one routine at least 12 weeks. For mass frankies routine is king, and he's trained hundreds of ppl on that routine and they made good gains including alomost everyone on this site

Thanks men for replying. I am really glad to see replies to my post. I think I should take with me a bag of nuts in the college as some of my friends do. We have a short recess so there is no time to eat as such. Thats why the gap is there. And I will surely do something with the 12-4 gap. Good advice mate. I know man those routines are good. And I will try them. But a silly question first : What is exactly meant by rep range? (although I have idea that it is no. of repeatitions)

ur diet seems to be lacking in protein.Keep nuts handy with ya , esp almonds(take around 400-500g wid u), i would suggest eat as many boiled eggs, banana's, nuts,legumes, cheese and fish as u can and protein powder to supplement. Heres somin i would make if i didnt have time to eat. In a blender put litre-half litre of milk,5-6 teaspoons milk powder,2-4 half boiled eggs, banana, almonds or almond powder, and one table spoon body grow (which im guessin is protein powder or somin), blend,put in a flask, and drink after every meal. The probs with the routine ur doin at the mo is that ur doin too much isolation work, which is unnecessary, all u need is big compound moves which any two of frankies routines have. Rep scheme's exactly as u said. so the 5x5 scheme used in frankies routine means u do 5 reps for 5 sets.

6:30 Oats meal with 2 tsp of BodyGrow 11:15 Two Dhirdis (dish made from pulse flour)1:15 Meal incl. 1bowl of pulses, Rotis and Spinach and Cottage Cheese4:30 Pohe (snack made from rice bran)6:00 Milk with 1.5 tsps of BodyGrow and Almond Powder9:00 Meal with Spinach, Cottage cheese, pulses and curd.

13/02/04 Fri

Standing military Press 6 4Lateral Raises 6 4Grip work 6 4

6:45 Oats meal with 2 tsps of BodyGrow11:00 A banana and 1 plate Upma (made from )1:30 Meal with vegetables and curd4:00 A banana6:00 A Sandwitch6:45 to 7:00 Wokout7:15 Water with 1.5tsps of BodyGrow and 2 plates Noodles9:25 Dinner with pulses and Bhakris (made from jawar, nachni, and other grains)

8:30 A glass of warm water with 1 tsp of Creatine 9:30 A besan Ladoo (made from chikpeas) and a glass of milk 12:30 Meal incl. Soyabean Lagda and some paneer and Rotis (made from wheat) 3:30 A glass of warm water with 1 tsp of Creatine 4:30 to 5:00 Workout 5:15 Rotis and Soyabean Lagda 8:30 Dinner incl. pulses, and Rice and Rotis.

8:45 Oat meal poridge 9:00 A glass of warm water with 1tsp of Creatine 1:00 Meal incl. soya, cottage cheese, rotis and rice 6:30 A glass of warm water with 1 tsp of Creatine 7:00 to 7:30 Workout 8:30 Dinner incl soya chunks curry, some rice and some curd 9:30 A glass of water with 1 tsp of Creatine

17/04/04 Sat

Rest

8:00 Oats meal poridge and A Ladoo (a snack made from pulse flour) 9:00 A snack made from Rotis, and cereals 1:00 PalakPuri (made from spinach and eaten with potato vegetable) 5:00 A ladoo 7:00 to 7:30 Cardio 8:30 Dinner incl. cereals, rice curd and Rotis 10:00 A glass of water with 1 tsp of Creatine